Roasted Garlic White Bean Spread

Roasting garlic naturally gives it a rich, slightly sweet flavor.  Pureed with white beans, this fat-free, dairy-free, creamy spread is a healthy stand-in for typical mayo on sandwiches, Chickpea Flatbread, or even Portobello Burgers.  No one will suspect there's extra protein and fiber in this vegan recipe, and even kids love the Italian flavor.

EASY       Servings: 12     Ready In: 30 minutes

Roasted Garlic White Bean Spread - Healthy, Gluten-Free, Oil-Free, Vegetarian Protein, Vegan Sauce Recipe

Roasted Garlic White Bean Spread - Healthy, Gluten-Free, Oil-Free, Vegetarian Protein, Vegan Sauce Recipe

Chef's Oil-Free Tip - Roast Garlic with a Little Bit of Water for Healthy, Fat-Free Flavor in this Recipe

Chef's Oil-Free Tip - Roast Garlic with a Little Bit of Water for Healthy, Fat-Free Flavor in this Recipe

Chef's Healthy Dairy-Free, Gluten-Free Tip - Creamy Cannellini White Beans add Creamy Texture to this Vegan Dip

Chef's Healthy Dairy-Free, Gluten-Free Tip - Creamy Cannellini White Beans add Creamy Texture to this Vegan Dip

Ingredients

1 head of garlic (or about 1/4 cup peeled garlic cloves)
1 cup white cannellini beans
2 tbsp. nutritional yeast.
1/4 tsp. salt
1/8 tsp. black pepper
Water, as needed


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Roasted Garlic White Bean Spread

Procedure

Gather ingredients. Preheat oven to 450 F 

To roast the garlic: Use your hand to smash open the head of garlic. Break apart cloves and peel. 
Place garlic cloves and 1 cup of water into a small baking dish. 
Roast at 450 F for about 20 minutes, until garlic is golden on top. 
Remove from the oven. 

To make the Roasted Garlic spread: Drain and rinse the cannellini beans, if needed. 
In a food processor or blender, combine beans, roasted garlic (and the liquid from the pan), salt, and pepper. 
Add the nutritional yeast and puree. 
Puree until smooth. 
Add more water, as needed, to reach a smooth consistency.  Taste to adjust seasoning.

Smear over Chickpea Flatbread, Whole Wheat flatbread, or use as a dip for veggies.

Chef's Tip: Roast a few heads of garlic (or a large quantity of peeled garlic cloves) all at once.  Freeze in a couple of batches.  You'll be ready to make this dip quickly, or you can use the extra roasted garlic for flavoring marinara sauce, topping pita pizzas, or just mashing over cooked pasta.

Yield: 1 1/4 cup


Step-by-Step Photos:

Nutrition Facts

Serving size: 1/12 of a recipe (about 2 tbsp)

Calories 64.08
Calories From Fat (3%) 1.66
% Daily Value
Total Fat 0.2g <1%
Saturated Fat 0.04g <1%
Cholesterol 0mg 0%
Sodium 52.04mg 2%
Potassium 313.82mg 9%
Total Carbohydrates 11.51g 4%
Fiber 2.96g 12%
Sugar 0.11g
Protein 4.78g 10%
Calcium 41.28mg 4%
Iron 7.01mg 39%
Vitamin A 0.37IU <1%
Vitamin C 0mg 0


Gluten-free homemade pizza recipe in under an hour? Yes, it does exist. Besan, aka Chickpea or Garbanzo bean flour, has been used in Italian and Indian cooking for centuries -- where wheat is hard to grow. Watch this quick cooking video and learn how to make healthy, gluten-free vegan flatbread.